Herbed Vegetable Soup with Chicken

Herbed Vegetable Soup with Chicken

This is a delicious and very nutritious soup that has unique vegetables like brussels sprouts and sweet potato.  It is great alone or with some shredded grilled chicken added at the end for some extra protein.  

Ingredients: 
1 TBSP olive oil
1 large sweet yellow onion (diced)
4 stalks of celery (chopped)
4 carrots (peeled and diced)
2 tsp thyme
2 tsp marjoram
1 tsp sea salt
1/2 tsp ground black pepper
1 large sweet potato (peeled and cut into 1/4 " cubes)
2 cups chopped brussels sprouts
1 14.5 oz can organic fire-roasted diced tomatoes
5-6 cups low-sodium organic vegetable or chicken broth
2 cups chopped spinach
*I also shredded some grilled chicken and threw it in after the soup cooked, but have also had it with just the vegetables)

Directions: 
1) Heat the olive oil in a large soup pot. Add the onion and sauté until soft.
2) Add celery, carrots, thyme, marjoram, salt, and pepper. Stir and cook for about 5 minutes until the carrots are soft.
3) Add the sweet potato, brussels sprouts, tomatoes, and broth. Turn heat to high, cover the pot, and bring the soup to a boil.
4) Turn heat down to a simmer and cook for about 30 minutes or until the sweet potatoes are soft.
5) Add the spinach (and chicken if you want chicken in it) and stir wel. Remove from heat immediately and ENJOY!

Butternut Squash Soup

What's Cooking Wednesday: Just made and ate this yumminess . . . perfect for fall!  And I used the extra carrots and squash to steam and make pureed baby food for Grace.  Trying our first food tomorrow, thinking the spinach, but these two veggies are frozen in the freezer now :-)

Ingredients: 
2 tablespoons extra-virgin olive oil
1 carrot, diced
1 celery stalk, diced
1 onion, diced
4 cups cubed butternut squash
1/2 teaspoon chopped fresh thyme
4 cups low-sodium chicken broth
1/2 teaspoon fine sea salt
1/2 teaspoon ground black pepper


Method:
Heat oil in a large soup pot. Add carrot, celery and onion. Cook until vegetables have begun to soften and onion turns translucent, 3 to 4 minutes. Stir in butternut squash, thyme, chicken broth, salt and pepper. Bring to a boil, reduce heat and simmer until squash is fork-tender, about 30 minutes. Use an immersion blender to purée soup. Alternatively, let the soup cool slightly and carefully purée in batches in an upright blender.

My "WHY"

Here is a link to a video where I talk a little bit about why I became a Beachbody coach . . .

https://scontent-b-ams.xx.fbcdn.net/hvideo-xap1/v/t43.1792-2/10536553_783662661694855_54720691_n.mp4?oh=c4dfbc3019ae3145334a518ce81100db&oe=543B389B

Guiltless "Pasta"

Spaghetti squash makes a great alternative to actual pasta.  This dish is pretty much all vegetables with chicken but almost leaves you feeling like you had a heavy bowl of pasta!

Ingredients:  

1 spaghetti squash (seeded and quartered)
2 chicken breasts (diced), 1 small onion (diced),
3 C spinach
1 can tomato paste
1 can diced tomatoes
2 C mushrooms
1 TBSP minced garlic
1 TBSP balsamic vinegar
1 TBSP EVOO
Basil + oregano + crushed red pepper (to taste)

Directions:  

1) Steam the spaghetti squash for 20 minutes until tender.  Heat the EVOO olive oil, add the balsamic vinegar, garlic, onion, and chicken.  Sautee until chicken is browned.  

2) Add the mushroom, tomatoes, tomato paste, and seasoning.  Simmer until cooked through.  

3) Spoon out the spaghetti squash and add to the tomato mixture, add spinach until wilted and entire mixture is heated through.

Apple Harvest Muffin

Ingredients:
Nonstick cooking spray (I use the Misto with organic olive oil)
1½ cups whole wheat flour
½ cup wheat bran (or oat bran)
1 Tbsp. baking powder
½ tsp. baking soda
¾ cup apple butter, no sugar added
½ cup nonfat greek yogurt
2 large egg whites
1 medium apple, chopped (about 1 cup)
½ cup chopped pitted prunes

Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by lining with muffin papers or coating with spray.
3. Combine flour, bran, baking powder, and baking soda in a medium bowl; mix well. Set aside.
4. Combine apple butter, yogurt, and egg whites in a large bowl; mix well.
5. Add flour mixture to apple butter mixture; mix until just blended.
6. Add apples and prunes; mix until just blended.
7. Divide batter among twelve prepared muffin cups.
8. Bake for 16 to 18 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Transfer muffins to rack; cool.

Stability Ball Circuit

{Stability Ball Circuit}

Admit it - some of you have a stability ball lying around collecting dust or deflated and shoved in a closet.  That big awkward ball that you have no idea what to do with it, yeah, that one.  I confess, mine has sat un-used for long lengths of time - longer than it should.  It is such a great workout tool - so I made up a circuit for you guys.  And if you don't own one, I will be giving away a brand new one I received as a gift from Beachbody since I already own one, so stay tuned!

So do each move for 1 minute, and do 2 or 3 rounds for time (15 moves total)

-Ball passes
-Side to side rolls (tighten your core to keep from rolling too far)
-Pendulum swings
-High single leg balance holds (30 sec. each leg, use couch, bench, bed, etc)
-Wall squats with weight (if you don't have a baby or toddler, you can use actual weights ;-) . . . keep the ball in the curve of your back)
-Sumo squats with hop
-Tricep push-offs (keep elbows in)
-Single leg squats (30 sec. each side)
-Ski abs (left, center, right, center, etc.)
-Leg curls (both feet on ball)
-Roman twists
-Around the world hops
-Decline pushups
-Single leg balance hold on ground
-Plank hold (elbows on ball)

If you share this video or tag someone in the comments, you will get some extra entries as a chance to win the giveaway stability ball and pump ;-).

Funny little side note, I should have videoed me trying to pump more air in mine this morning, the plug kept flying across the room and my dogs were running away and then trying to attack the rolling around, air releasing ball.  It was hilarious . . .

Cardio Floor Circuit

{Cardio Floor Circuit}

You can really get the heart rate going while doing some floor work. This circuit will have you pretty much on the floor the whole time, but almost every move works your whole body while incorporating cardio. Plus, when you are in a plank like position, you are having to use your diaphragm to breathe - so you are breathing correctly! You may want a towel to clean up your pool of sweat  . . .

Do each move 45 seconds to 1 minute (depending on how strong you are feeling) and go for 3 rounds:
[Alternate sides when applicable]

*Bear crawls {forward and backwards)
*Floor switch kicks
*Plyo push-ups
*Inchworms {don't bend your knees - bend at the waist}
*Mountain climbers
*Burpees {chest to ground, and at least 1 inch off the ground jump}
*Tricep pushup w/ diagonal balance hold
*Plank walks w/ squat hold
*Beast w/ kickout {knees never hit the ground}
*Alternating spider lunge jumps
*T-stand kicks

Please feel free to share and let us know if you tried it and how you did!

African Peanut Stew

What's Cooking Wednesday: 

{African Peanut Stew (vegan)}

*Adapted from Budget Bytes: I changed a few ingredients to how I plan to make this once I get the ingredients, I may also add some chicken for extra protein - so no longer vegan but sounds delicious and nutritious.

[Prep Time: 10 minutes Cook Time: 45 minutes Total Time: 55 minutes]

{Ingredients}
• 1 TBSP olive oil
• 4 cloves garlic
• 1 inch fresh ginger
• 1 medium (1 lb.) sweet potato
• 1 medium onion
• 1 tsp cumin
• ¼ tsp crushed red pepper
• 1 (6oz.) organic canned tomato paste
• ½ cup organic chunky style peanut butter
• 6 cups vegetable broth
• 1 bunch (2-3 cups chopped) kale
• ¼ bunch cilantro (garnish)

{Instructions}
1. Peel and grate the ginger using a small holed cheese grater. Mince the garlic. Sauté the ginger and garlic in olive oil over medium heat for 1-2 minutes, or until the garlic becomes soft and fragrant.
2. Dice the onion, add it to the pot, and continue to sauté. Dice the sweet potato (1/2 inch cubes), add it to the pot, and continue to sauté a few minutes more, or until the onion is soft and the sweet potato takes on a darker, slightly translucent appearance. Season with cumin and red pepper flakes.
3. Add the tomato paste and peanut butter, and stir until everything is evenly mixed. Add the vegetable broth and stir to dissolve the thick tomato paste-peanut butter mixture. Place a lid on the pot and turn the heat up to high.
4. While the soup is coming up to a boil, prepare the kale. Rinse the greens well, then use a sharp knife to remove each stem (cut along the side of each stem). Stack the leaves, then cut them into thin strips. Add the kale strips to the soup pot.
5. Once the soup reaches a boil, turn the heat down to low and allow it to simmer without a lid for about 15 minutes, or until the sweet potatoes are very soft. Once soft, smash about half of the sweet potatoes with the back of a wooden spoon to help thicken the soup. Taste the soup and add salt if needed (will depend on the brand of broth used). Garnish with cilantro.

Back to Fitness Challenge

{80% diet, 20% exercise}

As you have probably heard numerous fitness and nutrition experts explain, achieving those fitness and weight loss goals is due in large part to your diet. It also seems in hearing from many of you that your biggest challenge is your diet, namely portion control and knowing what to eat and how much. As the kids go back to school, we are going back to fitness and nutrition. Time to get back on track and buckle down on clean eating. If you feel that you really need to nail down meal planning, portion control, and meal prepping, than this challenge is for you!



I am looking for:

-People who want to commit to proper eating and exercise
-People who want to lose 5-15 lbs in 3 weeks or just focus on clean eating without the weight loss (we will customize your meal planning and diet to your specific goals!)
-People who are ready to commit and want/need the support of an awesome accountability group

The group will include a bunch of fun challenges, great resources, free coaching from me, and prizes. If you are ready to join me, then apply here:

https://docs.google.com/forms/d/1WI0lxLg8KCemgBMMtv-wLDZsr3t5-86L8OYJqBqLPxQ/viewform?usp=send_form

I will get back to you shortly to get you all set up and ready to get "Back to Fitness"! So excited for this challenge group!

Herbed Chicken with Tomatoes

What's Cooking Wednesday:  Herbed Chicken with Tomatoes (served over quinoa with broccoli)

{Ingredients} 

-2 tsp crushed basil leaves
-2 tsp garlic powder
-2 tsp crushed rosemary
-3 TBSP almond meal
-1/12 lbs thin-sliced boneless, skinless chicken breasts
-2 TBSp olive oil
-1 small onion, finely chopped
-1 can diced tomatoes, drained
-1 1/2 C chicken stock
-2 TBSP almond milk

{Directions}

1.  Mix the herbs and 2 TBSP almond meal in a dish.  Coat the chicken in the seasoned mixture.  Heat 1 TBSP olive oil on medium heat.  Add the chicken and cook until golden brown and cooked through (flipping sides).  Remove from the skillet.
2.  Heat remaining 1TBSP olive oil and add the onion.  Cook the onion until softened, then add the tomatoes and chicken stock.  Bring to a boil, stirring occasionally.  Stir in the almond milk.
3.  Return the chicken to the skilled and cook until heated through.

I served it over cooked quinoa with a side of steamed broccoli (with lemon juice, salt, and pepper - one of my favorite sides hands down).

Meal Planning and Portion Control Simplified

SO EASY!  I wish I could have been using this for years!  No calorie counting, weighing, measuring, grueling meal planning - it would have been so much easier to use these cute, nifty containers.  And this organized girl loves anything color-coded!  This was dinner tonight - broccoli, quinoa, and an egg ( I actually was supposed to have 2 eggs but I was so full from earlier I didn't think I could eat 2 eggs).  So I used one of my yellows, one red, and one green for dinner.  By the way, cooking an over easy egg and putting on top of quinoa is delicious!  The yolk breaks and runs over the quinoa - yum!  Easy peasy!  

Fun "Sliding" Workout

Check out this video for a fun "sliding" workout.  I used paper plates for my sliders ;-).

https://fbcdn-video-a.akamaihd.net/hvideo-ak-xap1/v/t42.1790-2/1549119_776919189035869_1378989032_n.mp4?oh=61d2119289b28cca38942bf281837831&oe=53FE8DA1&__gda__=1409191613_1153eb3540ee8628a9506b086ac0738b

Zucchini Noodles with Tomato and Pesto

Ingredients:
For the Pesto:

• 1 cup packed fresh basil
• 1 clove garlic
• 1/4 cup fresh grated parmesan cheese
•  kosher salt & pepper to taste
• 3 tbsp extra virgin olive oil

For the zoodles:

• 21 oz (3 medium or 4 small) zucchinis
• 1 cup heirloom grape or cherry tomatoes, halved
• kosher salt and black pepper to taste

Directions:

In a food processor pulse basil, garlic, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing. Set aside.

"Spiralize" or julienne cut the zucchini, cut it into smaller strands if they are too long and place them in a work bowl. Toss with the pesto and tomatoes and season with salt and pepper as needed.

Can add proteins such as chicken, shrimp, etc.

Coriander Roasted Chicken w/ Chickpea and Avocado Salad

{Coriander Roasted Chicken w/ Chickpea and Avocado Salad}

[Ingredients]
2 TBSP olive oil
4 chicken breasts
1 tsp tumeric
1/2 tsp ground coriander
Salt and pepper
2 cups cooked chickpeas
1 avocado (chopped)
1 shallot (thinly sliced)
1 english cucumber (halved and thinly sliced)
1/4 C mint leaves
2 TBSP rice vinegar
1 TBSP red wine vinegar
1 tsp balsamic vinegar

[Directions]
1) Heat oven to 450 degrees. Heat 2 tablespoons of the oil in a large ovenproof skillet over medium-high heat. Season the chicken with turmeric, coriander, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cook until golden brown, and crisp on the outside (6-8 minutes. Transfer the pan to the oven. Cook until chicken is cooked through, about 20 minutes. Let rest and slice.
2) While the chicken is cooking, combine the chickpeas, avocado, shallot, cucumber, mint, vinegars, and 1/2 teaspoon salt and 1/4 teaspoon in a mixing bowl.
3) Serve the salad alongside the sliced chicken.

*If you have leftovers, mash the chickpeas and avocados, spread on some romaine lettuce, and roll the remaining ingredients up to make a great lettuce wrap for lunch the next day!

Circuit Workout - Total body, no equipment

{Circuit Workout - No Equipment Needed}

I did this circuit today after my PiYo workout - and all you need is you and a floor ;-). I made a video for you guys so you know what the moves looks like. 

If you didn't do a workout beforehand like I did, then warm up first. Run in place, jump rope, do high knees, or just something to get your body warm and your heart rate up.

{4RFT}
(That means 4 rounds for time - meaning you go as fast as you can with as little rest as you can manage - but NEVER compromise your form!)

12 x tricep pushups with balance hold (so 6 holds each side)
20 x ab twists (knees off the floor, 10 each side)
15 x 180 degree burpees
20 x plank toes-to-elbows (10 each side)
18 x plank L's + leg lift taps (9 each side)
20 x jumping lunges (10 each leg forward)

Let us know your time or how you did in the comments below!

Back on Track Challenge

You can commit to 3 weeks, right? Who wants to join me on a 3 week "Back on Track" challenge? In light of the back to school season, I thought a challenge focusing on clean eating, learning to meal plan/prep, and an easy-peasy portion control system would be a great way to get into a healthy routine. I know I have a few more post-baby pounds to lose and this group is just what I need. We will workout too, but the main focus will be on what most people struggle with - nutrition. I am planning some fun games and prizes too. If you are interested, complete this form to apply to the group and I will get back with you ASAP on getting you set up. We start August 25th!

https://docs.google.com/forms/d/1WI0lxLg8KCemgBMMtv-wLDZsr3t5-86L8OYJqBqLPxQ/viewform?usp=send_form

Roasted Cod, Squash, and Kale w/ Spicy Red Pepper Sauce

{What's Cooking Wednesday: Roasted Cod, Squash, and Kale with Spicy Red Pepper Sauce}

I made this for us last night and was very tasty. And yes, it's Paleo! We had a lot of sauce left over too, so I am think some shrimp tacos maybe in lettuce wraps? The sauce is really yummy!

[ingredients - serves 4]
-1/2 C roasted red peppers
-4 TBSP olive oil
-1/4 C lime juice
-2 garlic cloves
-1/2 tsp crushed red pepper flakes
-Salt and pepper
-1 acorn squash cut into 1 inch wedges
-1 bunch kale (stemmed and torn)
-4 6 oz. cod filets

[directions]
1) Preheat oven to 425 degrees. Blend the roasted rep peppers, 2 TBSP olive oil, the lime juice, the garlic, the crushed rep pepper flakes, and 1/2 tsp salt into a smooth sauce.

2) Toss the squash with 1 TBSP olive oil and 1/4 tsp each of salt and pepper. Roast on a rimmed baking sheet on the top rack until partly tender for 12-15 minutes.

3) Toss the kale with 1 TBSP olive oil and 1/4 tsp each of salt and pepper and add to the baking sheet with the squash. roast until the squash is tender and the kale is crispy, 8-10 minutes more.

4) Season the cod with 1/4 tsp each of salt and pepper (you can add some herbs/spices too if you desire). Roast on a lightly oiled rimmed baking sheet on the bottom rack until opaque throughout, 6-8 minutes Spoon sauce over the cod and serve with the vegetables. ENJOY!

Vanilla Frappocino Shakeology

An AMAZING and INSPIRING transformation

WHAT A DIFFERENCE A YEAR MAKES! Meet one of our AMAZING and INSPIRING challengers - Melinda. This pretty lady has completely turned her health around in a year and is just such an inspiration. Hear what Melinda had to say about her inspiring journey!

"A year ago I was in a really bad place with my health and fitness. I was 160 lbs. and at 5ft 3in I was overweight according to all the health charts. - (I have never in my life been overweight, much less this big) My BMI was 28.3 - I had two abdominal surgeries in 2013. Three months after my first surgery I was down again having my second surgery. This surgery was more involved and the doctor told me 6 months for total healing. I was in considerable pain and discomfort for the first 4 months. Walking, sitting, bending, and even sleeping was painful. I found the best pain medication for me was comfort food. (aka - processed, sugary, junk food) I started outgrowing my clothes. Special events that came up during the year required shopping. I was buying larger sizes with each trip to the mall. My son experienced fatherhood with the birth of his first son just prior to my second surgery. I became a Grandmother! AND I felt my "WHY" holding my grandson the day he was born.

In December of 2013, I was 6 months post-op and cleared for exercising. (I was only allowed to walk up until this time, but did not even do that until 5 months post-op.) I was ready for a change. I was sick of feeling bad, looking horrible, and being overweight. My diet and inactivity was definitely a contributing factor. I began to evaluate my health. I have bad knees, osteoporosis of the spine and hip, lower back issues plus 2 surgeries in one year. I was done with all the bad feelings. My body was begging me to get rid of the excess weight, change my diet, start exercising and living! My fitness journey began in December with a 10-Day Shakeology challenge.  I began the "Slim in 6" program after the Shakeology challenge. In January of 2014 I started off the year with a 30 day Sugar Detox program. Mid February I began 2 Rounds of "The 21-Day Fix" followed in April beginning with "The Brazil Butt Lift" program. For the first time in my life I now feel in control of my health and fitness. I now exercise and eat healthy on a regular basis, with very few special occasion cheats.

My weight is now 122 lbs and my BMI is 21.6 - I have recently started my 4th and 5th programs with "PiYo" and "LM Pump" to help build strength and flexibility in my body. AND........ My son is getting married this October! This is such a special event that I have been looking forward to. I am now ready to go shopping with confidence for my "Mother of the Groom" dress! My journey is not ending with an event. It's just beginning! It's now for Life!"

Salmon with Asparagus, Bok Choy, and Red Pepper & Almond Sauce

Salmon with Asparagus, Bok Choy, and Red Pepper & Almond Sauce 

I made this for our dinner last night and it turned out really yummy! It is also a paleo friendly recipe (I will need to check if the vinegar is paleo approved, not sure). 

{INGREDIENTS}

1/4 cup roasted almonds
3/4 cup roasted red peppers
1 clove garlic, chopped
1 TBSP white wine vinegar
1 tsp paprika
1/4 cup olive oil
Salt and pepper
2 salmon steaks (about 2 lbs total)
1 bunch asparagus trimmed
2 bunches bok choy, trimmed and sliced crosswise



{DIRECTIONS)
1) Heat oven to 425 degrees with the racks in the upper and lower thirds. Pulse the almonds in a food processor until finely chopped. Add the red peppers, garlic, vinegar, paprika, 2 TBSP of the oil, and 1/4 tsp each salt and black pepper. Pulse until a smooth sauce forms (about 20 seconds).

2) Season the salmon with 1/2 tsp salt and 1/4 tsp black pepper on a large rimmed baking sheet. Roast on the bottom rack until opaque throughout, around 15-18 minutes.

3) Meanwhile toss the asparagus and bok choy with the remaining olive oil and 1/4 tsp each of salt and black pepper on a large separate rimmed baking sheet. Arrange in an even layer. Roast on the top rack, tossing once, until crisp-tender, around 6-8 minutes.

4) Divide the salmon into 4 portions and serve with the bok chou, asparagus, and top with the red pepper-almond sauce. Garnish with slivered almonds if desired.